35-Minute Cardio + Abs Workout with Weights (Core Conditioning #2) | SplitStrong 35 DAY 10 🔥

Hi, I'm Lindsey Baumgren and this is your 35 minute core conditioning number two. If you haven't checked out core conditioning number one, you should check it out. This is the number two and we're building off that. This is part of the split strong 35 program where we're split training specific muscle groups. And today it's all about the core, the core conditioning. We are going to challenge your core in ways you never thought possible. So if you thought you showed up today for crunches and sit ups, you better think again because this is core on fire. Heart rate rising. Full body workout, but mostly focusing on the core. How are we gonna do it? You need one dumbbell. Any weight will work. I got a 15 pounder, gonna challenge myself. Your body, a mat, grab some water, a sweat towel. We're gonna get warmed up and then we're gonna work through four circuits. Each circuit has two to three exercises and the time will drop. So you're gonna do the first round for 40 seconds of work, the second round for 30 seconds of work, and the third round for 20 seconds of work. 30 seconds. So if it feels really hard that first time, hang with me. It gets easier. Okay, let's do it. Let's crank it out, you guys. Core conditioning. We're going to get started with a good warm up. Feet go shoulder width, distance apart. Right here. You're just going to twist and pivot. Twist and pivot. Nice. Keep that core nice and tight. Just twist and pivot. Opening up through that upper body and the lower body at the same time. You can take it to a nice reach across. Reach across. Create some length. The farther your arms and legs extend away from your body, the more challenging it becomes. Right? The more your core needs to turn. Turn on. Yes. That's what we're doing today, targeting that core. Can you take it up overhead? Overhead. There it is. Nice. You get 5, 4, 3, 2 and 1. Awesome job. We're gonna take that right knee. You're gonna pull that right knee up. Nice. Flex the foot hold here. Now, can you take it out and open up through the side. You're gonna open up the hips. Finding balance, stability right here. Set it down. Give me some high knees. Run, run. Option low impact here. Drive them high impact. Run it out. Get those knees up. You got it. Give me 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Same thing. Other side. Standing on the right leg. Left leg comes up. Hold it here. Now can you open it to the side? Find that balance. Open up those hips. There it Is bring it back to center. Butt kicks this time. Heels to the glutes. There it is. You can run it or tap it. Right here. Nice. Pull those heels to the glutes. Open those quads. You got eight, seven, six. You got it. Five, four, three, two, and one. Take a giant step right here. We're going to go to our right. Two squats. Down, up, down, up. Same thing. Treble side, center, side. We're going to move in all planes today. Training in all three planes of motion. Frontal plane, sagittal plane, transverse plane. That is good for the core. Creates a lot of core engagement. Right? Forces you to work in all directions. So we're going to move our warm up in all directions. One more each way. Side, center, side. Nice. Other way. Side, center, side, center. From here, take it to the back of your map. You're going to hinge those hips over hands. Go to the ground, walk out, find a high plank. Step in, step in. Find bear crawl. Step back, step back. Walk it in, stand up tall. Going to flow through this a couple times, warming up the core and the shoulders. Stepping into that bear crawl position where your knees are just hovering off the mat. Nice. Really engaging those low abs. That's what that's doing. Take it down, walk it out. One more. Right here. Nice. Step in, step in. Step back, step back. Go ahead, lower the belly all the way to the ground. Hands are right here at my chest. Just gonna push away from mat. Shoulders go down and back. Nice. Opening of the chest and the front side of the body. Right here. Nice. From here, lower back down. Bring the big toes to touch. Push up and back. Find child's pose, creating length from your fingertips to your tailbone. Stretch, stretch, stretch. Nice. Opening the hips. Taking a big inhale here. Big exhale. Nice work. From here. Go ahead, find a plank. Shoulder stacked over wrist. Core is nice and tight. Take a nice, stable base with your feet. Means you can make your feet a little bit wider if you need to tap those shoulders. Opposite hand, opposite shoulder for 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Let's go slow burpee, Stefan. So I step my right foot, my left foot, I stand tall, take it down, step back, step back, step in, step in, stand tall, take it down, step back, step back. Change that lead foot every time, right? Nice. Take it down. One more, one more. You got it. In, In. Stand tall. Turning back to you. We're just gonna go ahead, jack it out. So just jack it. Jacket option. Tap, tap, tap. Side to side or jacket. Here we go. You got 8, 7, 6. You got it. 5, 4, 3, 2, 1. Final move. We are gonna challenge you right here. Okay? You're gonna bound side to side. So bound. Hold your balance without tapping. If you can hinge over, tap the ground. Stand up. Bound to the other side. Whoo. Right, Tap the ground. Activating the core. Finding balance and squeeze stability. Nice. Right there. Option to tap the ground when you need to. Nice. Taking out those wobbles, right? Focusing that core to really turn on. Train with you here. Nice. Gonna go one more each way. That's how we finish the warmup, right? One heck of a warm up, right? Told you you were gonna train that core in ways you never thought possible today. Stand up. Hopefully you're nice and warm. Go ahead, grab some water. Okay, now you're mentally focused. Ready to balance. Ready to target that core. We're gonna get into circuit one. Three moves. Excuse me, three moves. Okay, you're gonna do the first round. 40 seconds of work. 20 seconds of rest. Second round, 30 seconds of work. 15 seconds of rest. Third round, 20 seconds, 10 seconds of rest. Okay, we're gonna move side to side like we did in the warm up option to have one dumbbell. You can do everything we're gonna do today without the weight, just your body weight. So we're gonna go to the right for two. Squat, stand, squat, knee drive. Inside knee comes to meet the dumbbell. Squat, stand, squat, knee drive. Nice little torso rotation. Right, right there. Boom. A standing crunch. That's what you're going for. Okay? Knee to dumbbell, that's what you're going for. 40 seconds of work, 20 seconds of rest. Two squat walks to your right. In three, two. Let's start it off. Squat, stand, squat drive. Squat, stand, squat drive. So you're driving that inside knee up towards the dumbbell. Boom. Nice. Right here. 40 seconds. You got it. Like I said, you could do this without a dumbbell. It's 40 seconds, so you don't have to stick with me. You get to move at your pace, not about reps. You, at your pace, your speed. Nice. Right here. Come on, stay with it. Boom. Down, up, down, drive. Ten seconds. Yes, you can. Right here. Final five. Four, three, two, one. Nice work, dumbbell. Down. Move number two. You're on 22nd break. You're gonna find that bear crawl position. Shoulders stacked over wrist. Tuck the toes under, knees hover. Option A, hold here. Option B, fire. Feet wide, wide, narrow, narrow. Wide, wide, narrow, narrow. Holy bananas, gonna burn. 40 seconds. In three, two. Let's go. Tuck those toes. Option A. Hold here. Option B, step out, step out. Tap out, tap out. Option C, run it wide, wide, narrow, narrow. Wide, wide, narrow, narrow. There's a glass of water on your back. Don't let it spill you guys. The best core exercises are ones that challenge you to keep your core as stable possible. Holy quad. Do you feel your quads, the top of your thighs? Are they talking to you? Mine are. Mine are. All this burns. Keep those knees close to the mat. Oh. Bring it home. 10 seconds. Yes, you can. It burns. It burns. I know you got 5, 4, 3, 2, 1. Whoo. Quads on fire. Heart rate up. You're gonna go to your beautiful backside for the final move of the circuit. That was tough stuff. Fun move for you, right? Always fun to mix it up on my backside. One dumbbell if I want it. Lower the legs, lower the arms. Come up, reach for the toes. Okay? Three, two, let's go. Lower the legs, lower the arms. Exhale, bring it up, reach for the toes. Lower legs and arms simultaneously. Bring it up, reach for the toes. I've had two babies, okay? This is quite hard for me. Alternative drop, one leg at a time, reach for the toes. If you notice any coning or doming in your midsection, good sign for all you mamas out there. One leg at a time. Option, bend the knees, shorter the lever, okay? The easier it's going to be. The longer the lever, the harder it's going to be. Double or single leg? You're here for 5, 4, 3, 2, and 1. Nice work. You ready to repeat it? Same thing, same three moves. This time, your time drops. You're working for 30 seconds of work, resting for 15 seconds. Okay? There's light. It gets easier with each set. It gets easier with each set. All right, we're walking. Let's go to our left this time. Walk, walk, knee drive. 30 seconds. In three, two. Here we go. Here we go. Squat, squat, drive, squat, squat, drive, squat, squat. Nice moving in our frontal plane. Side to side motion. Good for the core, good for the knees, good for the mind, good for the muscles. Nice work, you guys. Come on. We shaved off 30 seconds or 10 seconds. You got 10 left. It's gonna go faster. Means you can work harder. 5, 4, 3, 2, and 1. Whoo. Nice work. Dumbbells down. Hello, bear crawl. Just gonna call this move, the pure fire move. It's spicy, it's hard, it's challenging you. But it's 30 seconds, and you can do anything for 30 seconds. Set it up. You're on in three, two. Tuck the toes under. Option A. Hold here. Option B. Give me those spicy fire feet. Out, out. In, in. Come on. Light on the toes, fast on the feet. Come on. You got that glass of water on your back. Don't let it move, don't let it move. How close can you keep your knees to the mat? Don't let that butt pop up. Whoo. Keep it low. Keep it low, it burns. 10 seconds. Yes, you can. Yes, you can. Right here. Five. Whoo. Four. Three. Two. One. That is tough. That is tough. Over to the back. One Dumbbell. If you so choose. Double leg or alternating single leg. That's where I'll be. Lower. Lower the dumbbell. Three, two, let's go. Dropping one leg at a time. Pull it back together. Reach for the toes. Low abs. Right here. Upper abs. Keep that back connected to the mat. Don't let it pop off as those arms go overhead. Okay? Reach for the toes. Lower arms and back. Upper abs. Sorry. Lower abs. Lower abs and back. Upper abs. Right there. Finish. Whoo. You got three, two, and one. You're out. Last time. Third time's the charm. Do it. Do it better. Do it your best. 20 seconds on, 10 seconds off. It's gonna fly. It's gonna go really fast and really furious. We're gonna go to our right. Give me your best effort yet. Nail these moves three times. Third round. 20 seconds starts in three, two. Let's go. Let's go. Squat, squat. Inside knee. Drive, squat. Squat. Drive, squat. Come on. Yes, you can. 20 seconds. 20 seconds. It's gonna go really fast. Drive it up. Come on. Drive that knee up. You got it. Control that core. Right here. Three, two and one. You're out. No dumbbell. Fire feet, fire feet. Fire feet. Bear crawl. Tuck those toes. Three, two. Let's go. 20 seconds. Yes, you can. You can do anything for 20 seconds. You are so stinking strong. Try it. If you haven't tried fire feet yet, now's your time. Try it. Try it. Yes, you can. Bring it home. Bring it home. Come on. 5, 4, 3, 2, 1. Told you. We're going to challenge your core in new ways today. On your backside. Come on. Single or double leg? Lower it in three, two. Let's go. I'm going one leg at a time. Reach for the toes. Nice. Lower abs, upper abs. Big exhale. Lifts you up one at a time. Circuit number one. Close it out. Right here. Final five. Four, three, two, and one. Whoo. Circuit one is done. Grab yourself some water. Nice work, you guys. Okay? What'd you think you're like? I'm good. I'LL take more crunches on the mat. No, this is harder. We're challenging the core in so many different directions. Okay, Circuit 2, same format, REM, 40, 30, 20. Time, drop. We're gonna do a wood chop. You're gonna hold one dumbbell the long way, grabbing each head of the dumbbell horizontally. Feet are shoulder width, distance apart. If not, you can even go a little bit narrower. Okay? And we're gonna take the dumbbell over to the left side of the body. Chop up to the right. Down, chop, down, chop. Okay, so my toes are gonna stay facing forward option. If you really want to get into this, you can pivot, twist. Okay, I'm gonna do a half chop right here. Down, up. Taking the dumbbell to my knee and up. If you want to. Toes can follow the dumbbell and you can pivot if that feels better for you. Okay, 40 seconds. You ready? Going up and over to the right in three, two. Let's go. Down. Nice. So I'm just taking that dumbbell to the outside of the knee up. The outside of the knee up. Core is working right here. Gotta stabilize me. Nice. Right here. You wanna give me that full chop. Pivot, twist. Pivot, twist. Nice. Pivot, twist. Whatever feels best for your body today, right? These workouts, you know your body best, okay? Make it your own. Do what feels best for you. That's what it's all about. 10 seconds here. You feel those obliques working? Whoa. I do. Come on up. We're targeting the obliques this circuit. Come on. 5, 4, 3, 2, and 1. Set it down. Same thing, other direction, man. Does that raise the heart rate in a no jumping way. Same thing, other side. Taking a dumbbell up and over to my left. Grab it. Holding it the long way. You're on in three, two, go. Knee up, knee up, down. Keep that core working to stabilize you. Option. Give me the big full chop. Pivot, twist. Pivot, twist. Nice little ponytail whip there. Right? Come on, you. Pace your tempo. It's your 40 seconds. Do with it what you want, what you can today. Come on, come on. Nice work, you guys. Whoo. Hello, core. Yes, you can. 10 seconds. 10 seconds. Make it work. Finish strong. 5, 4, 3, 2, and 1. Set it down. I'm getting nice and sweaty, so I'm gonna grab my towel. Coming down to a low plank, low plank position. Okay. Forearms on the ground right here. Alternating Spiderman knee pulls. Pull, pull, low plank pulling knee to elbow. That's where we go. 40 seconds. Yes, you can. You're there in three, two. Let's go. Option A, hold. Low plank. Option B, pull, pulling your knees in. Like I said. This circuit, we're targeting the obliques. Those are my side abs. You got it. Nice work. Shoulders out of the ears, nice long neck. Gaze in front of you. One knee at a time. You choose a pace that you can stick with for 40 seconds. Keep that core nice and tight. Yes, you can. I like to think of pulling up on my kneecaps, pushing back on my heels as I'm in plank. You got it. 10 seconds. Come on. Yes. Stay in. It burns. I know. Come on. You got five, four, three, two, and one. Sit it back. Child's pose. Stretch it out, you guys. That's round one. Those are the three moves. You did it. Now we do it better. Round two. 30 seconds of work. 15 seconds of rest. Wood chop each direction. Come on, come on. Stay with me. Grab that dumbbell. Hold it the long way. 30 seconds, we're gonna chop up to our right, okay? You're there. In three, two. Let's chop, let's chop. Come on. 30 seconds. You're shaving up. 10 seconds of work. 10 seconds of work. Can you give me a little bit more this round? A little bit more. Do it better, do it better. Right here. Come on. Drive that weight up. Remember, the farther the weight is from your body, the harder the exercise is. Right? Challenge. That core. You got it. Right here. 10 seconds. Come on. Bring it home. Let's go. Come on. Yes. You got this. 5, 4, 3, 2, 1. Whoo. Sit it down. Shake it off. 15 seconds of rest. Same thing, other direction. Gonna keep that heart rate high, keep that core turned on. You got this. You got this. I'm right here with you. Chopping to the left in three, two. Let's go, let's go. Down. Come on. You got it. Yes, you can. Make it big, make it powerful. You are so strong, so strong right now. Whoo. You got this. You got this. Up, up. Nice work, you guys. Stay in it. Stay in it. There it is. Push. Bring it home. Ten, nine. Whoo. Come on. Come on. Finish. Five, four, three, two, one. Set it down. All right, low plank. Low plank. Spider Man. Come on. Come on. 30 seconds. 30 seconds of plank. Yes, you can. You're strong and capable. You were made for this. Forearms on the ground. 3, 2. Let's go, let's go. Pull it in. Knee, knee. Think about pulling those knees nice and wide. You got it. Again. You got that. 2x4. From your head down to your toes. Keep it nice and stable. Best core exercises are ones that stabilize the core. You got it. Core moves as little as possible. 10 more seconds. Yes, you can. Yes, you can. Come on. Don't quit. Not yet. Not yet. You got five, four, three, two and one. Sit it back, stretch it out. Are you ready? 20, 10. 20, 10. One more time. Through. Did it. Did it Better. I want your best this round. I want your best. Come on, give me your best. Round three. Yes, you can. You know the moves. Rock them out. Wood chop. Up to the right. 20 seconds on in. Three, two. Let's go. 20 seconds. It's gonna go fast. Best 20 seconds. You got best 20 seconds right here. Up. Finish strong. Feel that core. All these twisting motions. It's our transverse plane. I said we're gonna train in all three planes. I meant it. You got this. Come on. Finish. 5, 4, 4, 3. Give me one more. 2, 1. 10 seconds. We're right back into the other side. Come on. You got it. Other side. To the left in three, two. Come on. Come on. Right here. Give me your best 20 seconds. Other side. Other side. You got it. You got it. Oh, these are big, powerful moves. Yes, they are. Come on. You are strong. 10 seconds. 10 seconds. Seconds. You got this. Stay with me. Hello, obliques. There they are. 5, 4, 3, 2. Dumbbells down. Nice work. Come on. Low plank. Last time. 20 seconds. You get a break after this water break is coming for you. Find that low plank. Three, two. Spiderman knees. Let's go. Pull them in, pull them in. Come on. 20 seconds. Yes, you can. You got it. You got it. Pull those knees in. One at a time. One at a time. 10 seconds. Halfway. Bring it home. Oh, that water break. I'm working for it. It comes in 3, 2, 1. Sit it back, child pose. Stretch it out. You guys are rock stars. Two circuits down, two to go. Let's grab some water. Caution it, you guys absolutely crushing it. Circuit number three. Okay. I keep looking at my notes and I'm like, it gets easier, right? I'm sorry, you guys. It doesn't. But you know what? I'm here to push you. We are gonna work. We're gonna get through this together. Take that one dumbbell option to have your hands on it. Or hands can go off to the side if the heads are big enough. You're gonna give me a half burpee. So I'm gonna jump up, hold the squat, bring it up. Push the dumbbell away from my body. Bring it in, set it down. Step or jump back. Half burpee. Hold the squat. Push the dumbbell out away from your body. Hello, Core farther it gets away from you. Harder it is. That's where the core comes in. Yes. All right, 40 seconds. If you take this at a pace you can stick with for 40 seconds, hands can be on the ground, hands can be on your dumbbell. You decide. I'll show you both ways. Set up that plank. You're on in three, two. Let's go. Hop wide, pick up the dumbbell, push up it. It out away from your body, bring it in, set it down. This doesn't have to be super speedy. Hop in, hold the squat nice and low. Push out, pull in, set it down. Your hands can go to the side. Step out, step in, pick up the dumbbell, push it out, pull it in. Modification. I step back, I step in. Hold that squat. It's the same thing, you guys. It's the same thing you modify. There is no shame in the modify game. We're all at different levels in our core journey, in our fitness journey journey. Coming from a mom who's had two babies, I know what it's like to rebuild your core. 10 seconds. You do your best, you forget the rest. Go where you are today. Use it. Come on. Five, four, three, two, and one. Nice work, you guys. All right, move number two and three. Same thing. Other side. Advanced clamshell. I'm going to take this towel again. Sweaty forearm. Set it up right here. Shoulder over elbow, legs are bent. I'm going to lift my hips. As I lift, I open my legs. Hover lift. Okay, you're on in three, two. Let's go. Let's go. Lift, Hover lift. You could tap the hip to the ground or hover it. What are we doing here? Oh, this inside glute. That is going to feel it. Your gluteus medius right here. Also known as your adductor. That is going to feel it. Sorry. That's your abductor abduction abductor, your outer glute abductor. Right. Your adductors are your inner thighs. They're working a little bit, mostly hitting those outer ones, your abductors. Right? And hello, core. Hello, obliques. Do you feel those words? 10 seconds. Yes, you can. Whoo. It burns. I know you're in it. 5, 4, 3, 2, 1. Nice work. Same thing, Other side. Same thing. Other side. Right. I love this advanced clamshell exercise because it hits our glutes, which stabilize our core, our pelvic floor. It hits our obliques, our side abs. Whole core has got to be turned on right here. Same thing. Other side. Keep that shoulder out of the ear. You're there in three, two. Let's go. Lift those hips. Lift and open. Take it down. Lift it open. Nice. Hitting those outer glutes. The obliques core is turned on right here. You got it. Lift. Nice. You want to make this even harder, man. You know those little resistance bands to add those right around the top of the thighs? Oh, that would burn. I don't know if I could go there. Not today. Today I'm here. That's the thing. There's always a way to make everything harder. You guys make it harder. Challenge yourself. Choose your level, and get after it. Yes, you can. What would it look like if I said 10 more seconds? Hang in with me. I know this glute burns. I know it does. I feel it, too. I feel it. You're in it. 5, 4, 3, 2, and 1. Sit it down. Nice work, you guys. Awesome job. You ready? Grab that dumbbell again. Those are your three moves. We repeat them. Same thing. 30 seconds of work, 15 seconds of rest. Dropping 10 seconds off your work time. Come on. You did it. Do it better. This is the better round. This is your better round. Burpee half burpee. Pop up, push out. 30 seconds starts in three, two. Let's go, let's go. Hop wide. Bring it up. Hold low. Push out. Nice. Hold it. Nice and low. How low can you get in those legs? Doesn't have to be a super speedy burpee if you did core conditioning number one, we broke down the burpee. You know that I like a good, strong burpee versus someone flopping around like a dead fish just to raise your heart rate. Burpees are a test of fitness, of strength. You got to be able to squat, you got to push up, you got to plank. Come on, you're doing it all right here for 5, 4, 3, 2, and 1. Nice work. 30 seconds is done. Set that dumbbell off to the side. Right here, clamshell. 30 seconds of work each side. Let's go. You got this. Make those glutes work. You're on in three, two. Let's go. Lift and open. Hover. Lift. Hover. Lift. Hover. You got this. Whoo. Come on, come on. Nice work. Squeeze those obliques. Get those hips up to the highest point. Squeeze, squeeze. Come on. 30 seconds. Yes, you can. So strong. So stinking strong. 10 more seconds. Yes, you can. Right here. Finish it. You got this. 5, 4, 3, 2, 1 more. Nice work. Other side. Same thing. Other side. 32nd round. 32nd round. Let's go. Set it up. Keep that shoulder out of the ear. Feet to touch. Open it up in three, two. Let's go, let's go. Lift. Nice work. Lift. Using this glute, this hip, these obliques, that's what lifts me up. Nice lift. You got it. Lift. Awesome job. Come on, you guys. Right here. Like said, core conditioning in the non traditional way. One of my favorite workouts, though. I love training core once a week. Not a fan of crunches and ab exercises. But this, this is my kind of core right here. For five, four, three, two and one. Nice work. Ready for round three? 2010. 2010. Right here. We're getting into it. Let's go. One more round. It's gonna go fast. It's gonna go furious. Find that diamond dumbbell. 20 seconds starts, set it up. Half burpee, push out. You're there in three, two. Let's go, let's go. Come on. You're working for that water break. It comes after the 22nd round. Three moves. 20 seconds a piece. Finish this circuit. Yes, you can hop back, hop in, hold low. Come on. Push that dumbbell out. Yes. Yes. You're almost there. Finish it right here. You got five, four, three, two and one. Nice work, clamshells. Let's go. Go right into it. That 10 second rest is gonna go real fast. Set it up, Clamshell, you're on in three, two. 20 seconds. Let's go. Up. Come on, push it. 20 seconds. Yes, you can finish right here. Right here. Finish. Come on. Best effort yet. Right here. Yes. Halfway. Halfway. Ten seconds. Yes, you can. Lift and hold. Hold at the top. Squeeze. You got it. 5, 4, 3, 2, 1. Right into the other side. Right into the other side. You guys, this is it. Finish off. Circuit three. Finish it. 2010. Best round yet. Three, two. Let's go. Let's go. Lift. Right here. Come on. 20 seconds. Yes, you can. That water break is coming for you. It's coming for you. Finish it. Circuit three, right here. Ten seconds. Yes, you can. Stay in it. Stay in it. It. Nice work. You got strong glutes. Right here. For 5, 4, 3, 2 and 1. Nice work, you guys. Grab some water. Grab some water. Circuit three is done. You got one circuit left. That's it. Circuit four. I saved the best for last. Like I said, Core conditioning number one, we broke down the burpee. Core conditioning number two, we bring the burpee at you in its toughest form. Single leg style. Okay, Stay with me. You can always do this. Double leg. I'll show you a modifier. We're gonna start standing on the right leg. Bound, left, come back to right. Standing on my right leg. Find that balance, Take it down to the ground. Single leg burpee. In, up. You don't have to jump at the top. You're just standing. If that is too much, you give me a bound, bound, double leg burpee. Back up. Stand, bound, bound, single or double leg? Okay, going to start. Right leg is going to do all the work right here. Bound, bound, single leg burpee. 40 seconds on. This is slow, methodical burpees. Give me the good stuff. No, push up. Just a plank. Okay, give me the good stuff right here. All right, let's do it. 40 seconds. In three, two. Let's go. Let's go. Bound, bound. Find that balance and stability, right? Find the burpee. Hop it or step it. Stand up. Single leg or double leg? Right here. Down. Nice. Bound, bound, single leg, squat. Jump it in. Single leg, unilateral work. Right here, using one leg. It's got to work. It's got to work really hard. Come on. 40 seconds. Yes, you can. You're gonna make it through all three rounds. I promise. You can. Building mental toughness as much as physical toughness here. 10 seconds. Yes. Stay in it. I know that standing leg burns. I feel it, too. 5, 4, 3, 2, 1. All right, same thing. Other side. 40 seconds. You ready? So I bounce. Come back to the left leg. Left leg does the work. Single leg burpee. Again. If that's not possible for you, give me a double leg burpee. You do your best. Forget the rest. That's what we're here for. Let's go in three, two. Let's go. Let's go. Bound, bound, single leg burpee on the left. Up. Bound, bound, single leg burpee on the left. Come on. Yes, you can. You might notice one side works better than the other. That's normal. But you got to work both sides. Expose those weaknesses. Get better, get faster, get stronger. Move like the athlete that you are. Come on. Come on. Favorite way to train at home. Feel like an athlete. Strong bodies. 10 seconds. Let's go. You got it. Hello, core. So much core right here. 5, 4, 3, 2, 1. Walk it off. All right, that's round one. You did it. Round two, you do it better. 30 seconds on. 30 seconds on. 10 seconds off. Yes. Standing on that right leg. Right leg's gonna do the work. 30 seconds of it. You can do anything for 30 seconds. Yes, you can. Let's go. Crank up the intensity right here. You're on in three, two. Let's go. Let's go. Bound, bound, Single leg burpee. If you got it in ya, stand up. Bound, bound. Come on. Single leg burpee. You got this. Come on. Finish this workout strong right here. Core conditioning. This is how we finish the split. Strong 35 program. Whoo. You are so strong. Yes, you can. 10 more seconds. Come on. Up, up. Let's go. You got this side up. Four, three, two. You're out. All right, other side. Let's go. 32nd round. Don't. Don't quit. Not yet. Stronger than that. Left leg's gonna do the work. Bound, bound, burpee, bound to your right. In three, two. Here we go. Bound, center, burpee on the left. Let's go. Single leg. Always take it to your double. You do you. Come on. You got this. You got this. Yes, you can. 30 seconds of effort. Yes. Bring it home. Final circuit. You got this. Stay in it. Ten more seconds. Yes, you can. Just keep saying that. Come on. Yes, you can. Final. 3, 2, 1. All right, you guys, one more round. 20, 10. 20 seconds of work. 10 seconds of rest. Last time I'm going to ask you to do burpees. Today we cool down and stretch. Let's go. Right leg. Finish it. 20 seconds. Bounding in three, two. Let's go. Let's go. Bring it home. Bring it home. This is it. All you got. Whatever gas is left in the tank, burn it out. Burn it out. This is it. Strong cores built right here. You got it. Stay with me. Come on. Finish. 5, 4, 3, 2, and 1. Yeah. Show your partner, your spouse, your husband, your kids. Show them that move. They're going to be like, you are cool. All right, here we go. Three, two. Let's go. Let's go. Bounce. Come on. Left leg. Put that work into that left leg. You got it. Come on. Yes. You can finish it right here. I don't know about you, but if my kids saw me doing this, I think they'd think, mama's pretty cool, right? Mom's pretty cool. Mom still got it. Yeah, I do. Four, three, two, one. Whoo. That is it. You guys grab some water right there. Four circuits. Core conditioning. Holy bananas. Raising your heart rate. Strengthening your core. Non traditional ways. My favorite way. All right, let's pull down. Stretch it out. Nice work. So proud of you guys. Who? Those burpees, Right? Give me a big inhale. Reach up nice and tall. Right wrist grabs left. Up and over side body stretch to the right. If you feel good about your heart rate, you can take it all the way down. Around. Big circle. Nice Work. Switch it out. Other side. Grab it up and over to the left. Option. Stay here. Option. Take it all the way down. Around. Nice. Back to center. Get to the top. Give me a baby back bend. Just open up the chest, the shoulders. Nice. Take those arms down and flap them out. Awesome job. So stinking proud of you. That was a tough, tough workout. Yes, it was. Whoo. You guys crushed it, though. Yes, you did. From here, we're gonna come down to the mat, Find a nice tabletop position. Okay. A lot of shoulder work there too, so give me a big inhale. Open up. Twisting through the core. Now you're gonna thread the needle. Taking the ear to the mat. Just pressing gently into that shoulder. Hips, stay high. Should feel really, really good. So proud of you guys. That was a tough workout. Solid way to Finish this split. Strong 35 program. Other arm, reach up. If you're not sure what I'm talking about, make sure you check out the other split. Strong 35 workouts on this page. It's split training. Specific muscle groups. Today was all about the core. We have legs and glutes. We have upper body push muscles, upper body muscles. We traded all in this program, building strength at home using just dumbbells. Tuck the toes, send the hips high. Give me a nice down dog stretch here. Pressing the chest towards the sides, pedaling out the heels. Give me a big inhale up to the tiptoes. Exhale. Melt your calves down to the ground. That felt really good. We're gonna do it one more time. Big inhale up to the tiptoes. Exhale. Melt the calf down. Nice. From here, drop back to the knees. Push back child pose, creating length from fingertips to tailbone. Just watch. Walk those fingers away from you as you open up the hips here. Give me a big inhale. Big exhale. Drop those hips a little bit deeper. Big inhale, big exhale. Drop it a little bit deeper yet. That should feel so, so good. Nice work. Walk it up. We're gonna finish with one final stretch here, hitting our neck, so find a comfortable seated position. You're just gently gonna grab one hand on top of the neck. Nice stretch here. If you have the capacity, take that. Pull opposing arm and just take it behind your back. Okay? Palm's gonna face out towards the wall behind you. She's just gonna open up your traps and your neck. Create some length through the spine. Put a lot of stress on our spine and our core, right? So if our core is not strong, work goes into the spine and all those surrounding muscles. So just stretch it out into the traps right here. Building a strong core is so important. Go ahead, clap those wings. We're doing the same thing. Other side. So important to all the foundational moves you do every single day. Take the opposing arms, wrap it behind you. Okay. Your strength training should be built on a solid foundation, which is your core. This is a great way to do that. All right, you guys, awesome job. You knocked it out. I'm so proud of you. Thank you so much for joining me today. Like I said, if you want more of our split training workouts, check them out. They are linked below on this page. Awesome sweating with you, and I hope to see you back again soon. Have a great day.